What do you recommend when one muscle group grows slower than the rest of the body? Everything is growing but my arms.

Should I do more sets and/or exercises for this area or more forced reps and harder work or should I train the area more often or a combination of all three?

You may have to change exercises to find more workable movements.

Experiment with Tri-sets. That is performing 3 biceps exercises, one after the other. Then repeat the whole cycle again. Perform 4 cycles of three different biceps exercises and 4 cycles of three different triceps exercises.

Work to increase work load slightly each workout and gradually decrease rest time between exercises to zero.

Growth comes from a training frequency per muscle group of 2 or 3 times a week. No less no more.

Drop sets and down-the-racks are ideal for blasting the deltoids. Down-the-racks were a favorite method of Larry Scott, probably the best small-boned bodybuilder to ever develop delts as massive as those of the big boys.

Deltoid exercises are particularly suited to down-the-rack training. To perform down-the-rack sets, simply warm up for a few sets and then go to the heaviest bells you can get six reps with. As soon as you fail, be it five, six or seven reps, immediately return those bells to the rack and grab the next lighter pair, which will probably be five pounds lighter.

Don't take any rest. Do as many reps as you can and then return those dumbells to the rack, again immediately grabbing the next lighter bells and so on.

This controversial subject has caused great confusion in the mind of the general public. A few of the following facts should help to clear up this high fog index.

Cholesterol belongs to the classification of fats known as sterols and is chemically not a fat. But, it is found in all fats and oils. I'd like to point out that the body synthesizes and metabolizes daily a far greater amount than is consumed in the diet. It has never been established that natural fats raise cholesterol. In fact, certain types of fats cause a drop in cholesterol levels in the blood. The body manufactures 15 grams of cholesterol per day. Thus, the more cholesterol you eat, the less the body normally manufactures. Without cholesterol, the slightest cut would cause you to bleed to deatch so it is important in the proper amounts.

All foods that contain cholesterol also contain lecithin which is a fat emulsifier. The best fat emulsifier known, however, is EXERCISE. I feel that cholesterol is primarily a product of tensions, anxiety and stress. Further, modern man no longer can revert to Fight or Flight in his daily life as did our ancestors. Yet this was the only real way for nature to emulsify cholesterol ... today we must train and exercise!

Drop sets and down-the-racks are ideal for blasting the deltoids. Down-the-racks were a favorite method of Larry Scott, probably the best small-boned bodybuilder to ever develop delts as massive as those of the big boys.

Deltoid exercises are particularly suited to down-the-rack training. To perform down-the-rack sets, simply warm up for a few sets and then go to the heaviest bells you can get six reps with. As soon as you fail, be it five, six or seven reps, immediately return those bells to the rack and grab the next lighter pair, which will probably be five pounds lighter.

Don't take any rest. Do as many reps as you can and then return those dumbells to the rack, again immediately grabbing the next lighter bells and so on.

Do you have any other info about what he advocated for shoulder development?

Thanks.

Vince Gironda High Pull One of Vinces favorite exercises for the side delt was a variation on the upright row. He called them "high pulls."

- Overhand grip on the bar about shoulder-width apart.

- At the "low position" the bar rests on the front of the thighs and the elbows are slightly bent.

- With the elbows pulled high the bar is raised to about the top of your head.

- At the raised position, the bar should be about 12 inches (30 cm) in front of the head.

Seated Bradford Press Vince Gironda had a different name for these...but they were named after a lifter by the name of Jim Bradford. Take weight you normally use for overhead pressing and reduce by about 10-20 percent. Wider than shoulder width grip...let comfort be your guide. Start at normal clean position at collarbones, then drop just slightly before pressing. Press weight up till you just reach the top of the head, then move the weight over your head and lower behind your head till you contact the base of the neck. Then return to the front in the same way...it is a continuous back and forth movement. You should just clear the top of the head, so your arms never really exceed a 90 degree angle. Fight the tendency to "duck" the head to one side or the other to make the movement easier. One forward/back trip equals one rep. Mostly front and side deltoid, with some rear delt stabilization.

Here’s one about nutrition:I know Vince had his guys taking a good many liver tablets, Blair protein, and (I believe) some kind of amino tablets that Blair also made.Do you have any info on the nutritional end of things?

Specifically, I am curious about the amounts and timing of the shakes & liver, as well as exactly what was in Blair’s amino tabs.

I don’t know if any of those details were ever made public knowledge, and I wouldn’t ask or expect you to dig for it.I just thought if you knew anything offhand.

Here’s one about nutrition:I know Vince had his guys taking a good many liver tablets, Blair protein, and (I believe) some kind of amino tablets that Blair also made.Do you have any info on the nutritional end of things?

Specifically, I am curious about the amounts and timing of the shakes & liver, as well as exactly what was in Blair’s amino tabs.

I don’t know if any of those details were ever made public knowledge, and I wouldn’t ask or expect you to dig for it.I just thought if you knew anything offhand.

The General protocol with the Liver tabs was 24 a day, You would take 8 liver tabs up to 3 times a day. With certain specialization programs Vince would sometimes have guys take 2 liver tabs every hour for a few weeks at a time.

With the shakes Vince didn't really want guys doing more than 2-3 a day. He believed the majority of one's food intake should be whole foods.

Vince preferred amino tabs that were derived from milk and egg sources. Pre contest he recommended free form aminos.

I ordinarily do a great deal of my own research, but I couldn’t turn up anything about the supplement end of things.I searched under Rheo Blair, Gironda, Scott, etc.This answers a lot of questions I had.

I will admit to making things a little too personal with people on the G&O but I will always offer help. G&O is for entertainment, if you would have seen that board years back you would be calling me a nice guy.

I’ve also read/heard that many of those Venice Beach guys did fairly little in the way of cardio, and that the diet above was responsible for most of the “cutting.”

Thanks again, brother.

The cream does make the shakes taste way better. I always made great gains incorporating it into my shakes. you can also use half and half if you desire.

Most of the guys did no cardio unless it was of the extracirricular variety like riding bikes, etc. Most guys only trained abs precontest also. Vince advocated only training abs 6 weeks a year for most.

I will admit to making things a little too personal with people on the G&O but I will always offer help. G&O is for entertainment, if you would have seen that board years back you would be calling me a nice guy.

Based on your knowledge and opinion, do any of today’s products come close to the Blair (/Gironda) formula?

As far as the ingrediants Vince's protein was pretty much exactly the same as Blairs. Vince's Milk and Egg is actually still manufactured by NSP nutrition. I can actually give you the link to their site but I don't want to just post it on the board and get accused of spamming their products, send me a PM if you'd like it.

As far as the quality of today's proteins I can vouche for NSP, Universal, and Beverly. Bev's UMP is a great formula and it mixes better than the Universal or NSP but I don't think it's as cost effective as the others.